Monday January 30th
Workout of the day
Training:
"Shankle Complex" x 7 sets:
1 Deadlift + 3 Clean shrugs + 1 Clean + 2 Jerks
WOD:
Complete as many rounds and reps as possible in 15 minutes:
20 Ball slams (40/30lbs)
15 Ring push ups
Max reps Pull ups
Starting today: 8:00am classes on Mondays/ Wednesdays/ Fridays
We Are Halfway There, and There Are No Shortcuts to the Finish Line
We are officially halfway through the 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge! Has it been easier/harder than you thought? Have you noticed any change in energy levels? What foods were the hardest to give up? What foods have you discovered that you love? Have you seen changes in your body composition? Share your experiences with us so far.
By now we should all be seeing results; feeling more energy, performing better and sleeping soundly. If you're lacking in one of these areas, maybe you need to check your overall health equation...
read: http://whole9life.com/2011/09/whole9-health-equation/
Eat foods that makes you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.
Exercise. Work hard. Harder than you are now. But more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.
Recover. Devote as much effort to recovery practices as you do to training. This is not optional. Most fall miserably short in this category.
Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summertime.
Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above.
Do this, day in and day out, for years and years and years, as consistently as you can.
Remember, we will be announcing the winners of the competition on Saturday, February 25 at our post-challenge celebration. More details coming soon!
Festivus WODS are posted. Crossfit Relentless.
Posted by: Jim Lanz | January 30, 2012 at 01:55 PM